Top 5 Common Orthopedic Conditions and How to Prevent Them | Dr. Nikhil Likhate

1. Osteoarthritis

What It Is:Osteoarthritis is a degenerative joint condition where the cartilage cushioning the bones wears down over time. It commonly affects the knees, hips, and hands.

Symptoms:

• Joint pain and stiffness.
• Swelling around the affected joint.
• Decreased range of motion.

Prevention Tips:

• Maintain a healthy weight to reduce stress on weight-bearing joints.
• Stay active with low-impact exercises like swimming and cycling.
• Eat a diet rich in omega-3 fatty acids and antioxidants to promote joint health.
• Avoid repetitive joint stress and use proper posture during activities.

2. Lower Back Pain

What It Is: Lower back pain is a common orthopedic issue caused by muscle strain, poor posture, or degenerative spinal conditions.

Symptoms:

• Dull or sharp pain in the lower back.
• Difficulty standing or walking for extended periods.
• Muscle stiffness and limited mobility.

Prevention Tips:

• Use ergonomic furniture to maintain proper posture.
• Strengthen core muscles with regular exercise.
• Avoid lifting heavy objects improperly; always bend your knees.
• Take breaks from sitting to stretch and move around.

3. Rotator Cuff Injuries

What It Is: The rotator cuff consists of muscles and tendons stabilizing the shoulder joint. Injuries can occur due to overuse, aging, or trauma.

Symptoms:

• Pain when lifting or rotating the arm.
• Weakness in the shoulder.
• Difficulty performing overhead activities.

Prevention Tips:

• Warm up and stretch before physical activities.
• Strengthen shoulder muscles with resistance training.
• Avoid repetitive overhead motions.
• Use proper techniques during sports or manual labor.

4. Osteoporosis

What It Is: Osteoporosis weakens bones, making them brittle and prone to fractures. It is more common in older adults, especially women post-menopause.

Symptoms:

• Frequent fractures from minor falls or injuries.
• Loss of height over time.
• Back pain caused by fractured or collapsed vertebrae.

Prevention Tips:

• Consume calcium-rich foods like dairy, leafy greens, and fortified products.
• Ensure adequate vitamin D through sunlight or supplements.
• Engage in weight-bearing exercises like walking and weightlifting.
• Avoid smoking and excessive alcohol consumption.

5. Tennis Elbow (Lateral Epicondylitis)

What It Is: Tennis elbow is caused by repetitive strain on the forearm tendons, leading to inflammation and pain around the elbow joint.

Symptoms:

• Pain or burning sensation on the outer part of the elbow.
• Weak grip strength.
• Discomfort during activities involving gripping or lifting.

Prevention Tips:

• Use proper equipment and techniques during sports.
• Take breaks from repetitive tasks to reduce strain.
• Strengthen forearm muscles with targeted exercises.
• Wear a brace or support if recommended by a doctor.